DFC CrossFit – CrossFit
Strength
Dumbell Strict Overhead Press (4 sets x 8 reps building to heavy)
DB Bench Press (4 sets x 8 reps building to heavy)
Conditioning
Metcon (Time)
Five rounds for time of:
40 Double-Unders or 80 Single-Unders
10 Push Presses @ 75% of max
10 Toes to Bar or 20 Knee Raises
Comp Level:
40 Double-Unders
10 Push Presses 135/95
10 Toes to Bar